Smoothie Tower
- by Holly Ciancioso
- February 28, 2024
- True Garden Blog
Smoothie Tower
I have a confession to make, I get tired of eating salads. Yes, it is true. I said it.
I love my Tower Garden! I love growing fresh herbs and a wide array of delicious and nutritious leafy greens. I grow these items indoors year-round.
In the spring, I plant my outdoor Tower with all my fruiting and flowering plants. This allows me to add cucumbers, tomatoes, peppers, peas, and flowers to my leafy greens and create the freshest and tastiest salads.
I am excited for spring because all winter, I have had leafy greens only and I get tired of eating them. I have found an effortless way to consume my produce. I make smoothies!! I cannot believe how easy it is to do. I add a hand full of greens to the blender, some water, a scoop of Complete protein powder and frozen fruit to blend up a palatable and nutritious breakfast or lunch. Sometimes I will add Greek yogurt if I want it a little smoother and sweeter.
I know the importance of getting enough fruits and vegetables into our diet. Smoothies allow me to consume the vitamins, minerals, and enzymes I need to help reduce high blood pressure and bad cholesterol. It is a fantastic way to start my day. All that goodness hydrates and detoxifies your body, which helps to increase your energy level and mental clarity.
Bonus – I also harvest my Tower more often so it does not get overgrown.
What greens should I grow for my smoothies? Here are some of the plants I recommend based on their nutrient dense properties providing you essential vitamins and minerals. For my 20 port Tower, I grow:
- Kale – I plant 3 varieties
- Parsley – 2 plants
- Swiss Chard – 2 plants
- Celery
- Green or Red Veined Sorrel
- Dandelion
- Beet Greens x 2
- Mild Micro Mix x 2
- Spicy Micro Mix x 2
- Amaranth
- Miz America
- Shiso
- Stevia (to sweeten)
Making a smoothie is easy with 4 simple ingredients.
#1 – Protein – such as a scoop of Complete protein powder or any other good protein powders. You can also add 2 Tbsp. of peanut butter and other nut butters or Greek yogurt.
#2 – 2 cups Leafy Greens – See my suggestions, but experiment. Have fun.
# 3 – ½ – 1 cup Frozen fruit. I do not always finish off my fruit before it is going to spoil so I freeze the fruit to add it to my smoothies. I use about a 1/2 cup, and I add 2 Stevia leaves to sweeten.
#4 – 12 oz. liquid base such as water, dairy or plant-based milk. ***Additional items to jazz it up – seeds (chia, hemp, flax acai), nuts, honey, or almond butter. Collagen.
Blend on high until smooth
Green Garden – Juice Plus Company
•1 cup unsweetened rice milk
•2-inch piece of cucumber
•½ cup kale leaves
•1 1/2 cups spinach
•1 cup frozen pineapple
•2 Tbsp. flaxseed
• 1/2 cup water
• 1-2 dates (optional for sweetness)
• 1 scoop/packet Vanilla Complete
Kale Smoothie – Well Plated
2 cups Kale. Kale contains fiber, antioxidants, calcium, vitamin K, and many others. It is also a good source of vitamin C and iron. One cup of raw kale contains even more vitamin C than an orange!
¼ cup Pineapple. Adding pineapple to a green smoothie completely smooths and offsets the taste of the greens. As a bonus, pineapple also offers a variety of vitamins and minerals. It is especially rich in vitamin C and manganese. Additionally, pineapple is a reliable source of antioxidants.
1 frozen Banana. Bananas are high in fiber, antioxidants, and other nutrients. Since bananas are low in calories and high in fiber, they may aid in weight loss as well. Banana makes the kale smoothie rich, thick, and creamy, and it naturally sweetens it too.
2 Tbsp Peanut Butter. A healthy fat that makes the smoothie extra satisfying. You can also swap almond butter.
¾ cup Almond Milk. Adds a creaminess to the smoothies
Glowing Green Smoothie – A Couple Cooks
- 1 large green apple
- 1 tablespoon honey
- ½ cup water
- ¼ cup raw cashews
- 3 cups spinach
- 10 ice cubes
- 1 tablespoon fresh squeezed lemon juice
